Zac Efron Shares His Workout Plan That Got Him Ripped for ‘Baywatch’

Zac Efron shares 1000-rep bodyweight workout that is easy enough to try at home.

Baywatch star, Zac Efron, shares his workout plan on how he keeps fit. This is his weights-free Baywatch session. Efron used this workout to build a physique for the film that would rival his co-star Dwayne ‘The Rock’ Johnson.

Efron often uses a potent mix of bodybuilding exercises to help him blast through and build lean, functional muscle. He did this in order to replicate what was needed of his character for the 2017 film – an ex-Olympic swimmer that became a lifeguard.

Patrick Murphy trained the actor for the film. He explained to E! News that a typical workout could include “20 alternating jump lunges, 20 jump squats, 60 mountain climbers, push-ups, followed by a run up five flights of stairs, then one-leg squat hops using a TRX rope.”

Efron rests for one minute and repeats the circuit two more times to accumulate over 1,000 reps once the workout is complete.

“Patrick’s training was so confusing at first… I just thought I was showing up to lift weights and get a deeper six pack (which is hard enough already),” Efron wrote in a statement.

“But rather than the typical bodybuilding type movements I had become accustomed to, Patrick pushed me to my ‘functional’ limits with a very multifaceted style: strength, explosiveness, fast paced, calculated, diverse, and gut-wrenching workouts. It was fun… you never know what he’s going to throw at you the next day.”

Here is Zac Efron’s Baywatch bodyweight workout. Swap out the stair drills for single-unders with a skipping rope.

• 20 alternating lunges (each leg)
• 20 jump squats
• 60 mountain climbers
• 20 plyometric press-ups, clap-ups or standard press-ups
• 20 single-leg squats or 40 air squats
• 150 single-unders

Catch the full interview here.

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

GI Team
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!